Season 22/23 2022 Hong Kong (310) HYROX (270) Men (212) Lau Morgan

Lau Morgan Hyrox Result

Dive into this athlete’s performance at 2022 Hong Kong using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 592 similar athletes.

Performance Highlights

HKG HKG Flag Men 40-44 #130007 01:54:30 27th in AG | Top 77.1% 180th | Top 84.9%
+04:31
01:00:25
Run Total
+00:34
07:33
Avg. Lap
+00:25
06:01
Best Lap
-02:03
46:15
Workout Total
-00:16
05:46
Avg. Workout
-02:29
07:50
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 592 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 592 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Lau Morgan's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Lau Morgan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 592 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Lau Morgan's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Lau Morgan's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 09:02. Check the detail of the improvement plan below.

07:22 Potential Improvement 81.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:22 01:00:25 to 53:03 81.5%
Sandbag Lunges 01:05 08:09 to 07:04 12.0%
Farmers Carry 00:35 03:29 to 02:54 6.5%
Ski Erg 00:00 04:44 to 04:44 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Sled Pull 00:00 05:24 to 05:24 0.0%
Burpees Broad Jump 00:00 07:37 to 07:37 0.0%
Rowing 00:00 05:19 to 05:19 0.0%
Wall Balls 00:00 08:32 to 08:32 0.0%

Splits Time

Lau Morgan Perfect Race
Splits Total Average Total
Running 1 06:01 00:00 05:37 +00:24 00:00 +00:00
Ski Erg 04:44 06:01 04:51 -00:07 05:37 +00:24
Running 2 07:29 10:45 06:13 +01:16 10:28 +00:17
Sled Push 03:01 18:14 03:47 -00:46 16:41 +01:33
Running 3 07:22 21:15 07:01 +00:21 20:28 +00:47
Sled Pull 05:24 28:37 06:42 -01:18 27:29 +01:08
Running 4 07:33 34:01 06:56 +00:37 34:11 -00:10
Burpees Broad Jump 07:37 41:34 07:53 -00:16 41:07 +00:27
Running 5 07:43 49:11 07:21 +00:22 49:00 +00:11
Rowing 05:19 56:54 05:25 -00:06 56:21 +00:33
Running 6 07:37 01:02:13 07:01 +00:36 01:01:46 +00:27
Farmers Carry 03:29 01:09:50 02:52 +00:37 01:08:47 +01:03
Running 7 07:46 01:13:19 07:03 +00:43 01:11:39 +01:40
Sandbag Lunges 08:09 01:21:05 07:19 +00:50 01:18:42 +02:23
Running 8 08:54 01:29:14 08:41 +00:13 01:26:01 +03:13
Wall Balls 08:32 01:38:08 09:29 -00:57 01:34:42 +03:26
Roxzone 07:50 01:54:30 10:19 -02:29 01:54:30
Based on 592 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Morgan Lau had a solid performance in the 2022 Hyrox race in Hong Kong. He finished with an overall rank of 180, placing in the top 66% of 270 athletes. In his age group (40-44), he ranked 27th, which is in the top 60% of 45 athletes. His overall time was 01:54:30, and his total running time was 00:00:00, which is 53:27 faster than the average.

Morgan showed strength in the Sled Push and Sled Pull segments, where he performed 01:28 and 01:39 faster than the average, respectively. His rowing time was also 00:02 faster than average. These performances indicate that he has a good level of strength and power.

However, Morgan struggled in several running segments, particularly Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. In these segments, he was consistently slower than the average, with time differences ranging from 00:19 to 01:19. This suggests that he may need to focus more on his running training and endurance.

Segments to Improve


1. Running:
Morgan's performance in the running segments needs improvement. To enhance his running speed and endurance, he should incorporate the following training strategies and techniques:
- Interval Training: Implement high-intensity interval training (HIIT) sessions with alternating periods of intense running and recovery. For example, he can perform 400-meter sprints followed by 200-meter recovery jogs, repeating the cycle for multiple sets.
- Long Distance Runs: Include longer distance runs in his training routine to build endurance. Gradually increase the distance and pace over time.
- Hill Training: Incorporate hill sprints or hill repeats to improve leg strength and running power. Find a challenging hill and sprint up it, then recover by walking or jogging back down.
- Tempo Runs: Incorporate tempo runs at a comfortably hard pace for extended periods to improve lactate threshold and race pace.

2. Roxzone:
Although Morgan's roxzone time was faster than the average by 02:17, he can still improve his overall fitness and transition time. To enhance his performance in this segment, he should focus on the following training strategies:
- Circuit Training: Incorporate circuit training workouts that simulate the transitions between exercises. Combine strength exercises with short bursts of cardio to improve overall fitness and speed up transitions.
- Transition Practice: Dedicate specific training sessions to practicing quick and efficient transitions between exercises. Focus on minimizing downtime and maintaining a smooth flow between movements.

Strategies


- Pacing: Based on the splits analysis, Morgan's pacing was relatively consistent throughout the race. However, he may benefit from starting at a slightly slower pace in the running segments to conserve energy for the later stages.
- Hydration and Nutrition: Ensure proper hydration and nutrition before, during, and after the race. Hydration and fueling strategies can significantly impact performance and endurance.
- Mental Preparation: Develop mental strategies to maintain focus and motivation throughout the race. Positive self-talk, visualization, and setting small goals can help overcome fatigue and stay mentally strong.

In conclusion, Morgan Lau displayed strength in the strength-based segments but needs improvement in the running segments. By implementing specific training strategies and techniques, such as interval training, long distance runs, hill training, and tempo runs, he can enhance his running performance. Additionally, focusing on overall fitness and minimizing transition times in the roxzone will further improve his race performance. By implementing these strategies and following race strategies regarding pacing, hydration, nutrition, and mental preparation, Morgan can strive for better results in future Hyrox races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Hernandez Reynaldo Erwin 2024 Hong Kong 01:54:08
Cheng Jimmy 2024 Incheon 01:54:40
Vacca Lorenzo 2024 Milan 01:54:36
Namai Nigeel 2024 Perth 01:54:57
Rahman Sofian 2023 Singapore 01:54:58
Williams Simon 2024 London 01:54:13
Zayat Nicholas 2023 Sydney 01:54:32
Bruchet Stephane 2024 Bordeaux 01:54:54
Carysforth Paul 2023 Manchester 01:54:07
Klein Marc 2023 Köln 01:54:58

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:54:25
2024 Hong Kong 01:49:31

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